Organic Spinach Takes the Nutritional Cake

Related Topics

Want more good stuff in your spinach? According to a study in the Journal of Agricultural and Food Chemistry, compared with conventionally grown varieties, organic spinach has more vitamin C and health-promoting flavonoids, and smaller amounts of unhealthy nitrates.

Power veggie

Spinach is a great source of antioxidant vitamin C and bone-building vitamin K, as well as folic acid, carotenoids (like beta-carotene), and flavonoids. It also contains nitrates that are converted in the body to nitrites, which can lower the blood’s oxygen-carrying capacity and form carcinogenic compounds. Oxalates in spinach inhibit the absorption of minerals like calcium and magnesium and may contribute to the formation of calcium oxalate kidney stones, although most of the oxalate is not absorbed.

More reasons to go organic

Avoiding pesticides is one reason that people cite for choosing organically grown foods. But there are other benefits to eating organic, like the nutritional content of the food.

To see how organically grown spinach compares to conventionally grown varieties, researchers from the University of California at Davis compared levels of vitamin C, flavonoids, nitrate, and oxalate in 27 different spinach varieties from two farms in Washington State. One crop was grown using synthetic fertilizer, but no pesticides. The other crop was certified organically grown with no synthetic fertilizers or pesticides.

All varieties of organically grown spinach had significantly higher levels of vitamin C and total flavonoids than conventionally grown varieties.

Conventionally grown spinach had up to four times more nitrates than organically grown varieties.

Levels of oxalate were similar between the two growing conditions, however, “Organic spinach containing higher vitamin C and flavonoids but less nitrate content would be more health-promoting than the conventional counterpart,” the researchers commented.

Use your green for healthy greens

Some pesticides may affect the nervous and endocrine (hormonal) systems, while others may cause cancer. Children seem to be particularly sensitive to the effects of pesticides. Eating spinach raised conventionally but without pesticides, like the kind the researchers used in this study, would seem a reasonable choice if minimizing exposure is your primary goal. However, to be assured that your spinach has no pesticide residue, since that information is often not available, and to get the extra nutrients this study suggest it contains, spinach seems a wise use of your organic dollar.

(J Agric Food Chem 2012;60:3144-50)

Kimberly Beauchamp, ND, received her doctoral degree from Bastyr University, the nation’s premier academic institution for science-based natural medicine. She co-founded South County Naturopaths in Wakefield, RI, where she practiced whole family care with an emphasis on nutritional counseling, herbal medicine, detoxification, and food allergy identification and treatment. Her blog, Eat Happy, helps take the drama out of healthy eating with real food recipes and nutrition news that you can use. Dr. Beauchamp is a regular contributor to Healthnotes Newswire.

Mouth Rinse Buying Guide

Keeping a healthy, clean smile is key to preserving overall health. In fact, more and more research points to the connection between tooth and gum disease and higher risk of serious health problems, including heart disease. Along with regular brushing and flossing, a mouth rinse can help keep your teeth both clean and strong.

There are three basic categories of mouth rinses: antiseptic, antibacterial, and antigingivitis products; anti-cavity mouth rinses; and teeth-whitening mouth rinses. Some products also provide combinations of these three categories in one product.
Keep the following points in mind as you consider which mouth rinse is right for you:

If you have a toothache or your gums are sore, red, or swollen, consult your dentist. These symptoms can signal serious health problems that require medical care.

Mouth rinses cannot take the place of regular brushing and flossing.

Some mouth rinses are safe for small children to use, while others are intended only for adults and kids 12 years and up. Check with your dentist about which products are safe for younger children.

Never swallow mouth rinses; supervise children who are using these products to make sure they don’t swallow them either.

Many mouth rinses contain alcohol or a form of alcohol such as sorbitol or xylitol. These substances can be drying, so avoid them if dry mouth is an issue for you.

Sorbitol and xylitol are toxic to dogs; even small amounts can be life threatening. If your four-legged friend gets into the mouth rinse, take him to the veterinarian immediately.

Antiseptic, Antibacterial, & Antigingivitis Products

What they are: Some mouth bacteria attack teeth, eating away at the enamel, which can lead to cavities. Other mouth bacteria generate foul odors contributing to bad breath, or cause inflammation of the gums, known as gingivitis. Antiseptic, antibacterial, and antigingivits mouth wash products are designed to kill these harmful mouth bacteria. These products may or may not contain fluoride.

Why to buy: Antiseptic, antibacterial, and antigingivitis mouth rinses come in many different brands and flavors, and can be used before or after brushing to improve oral health. Many people feel that their teeth aren’t fully clean or fresh unless they use their daily mouth rinse.

Things to consider: These products may worsen mouth dryness or cause stinging if you have existing mouth sores (canker sores or mucositis).

Anti-Cavity Mouth Rinses

What they are: Anti-cavity mouth rinses contain fluoride to strengthen teeth against decay. Anti-cavity rinses also may contain antibacterial ingredients, which are similar to or the same as some of the ingredients found in antiseptic, antibacterial, and antigingivitis products.

Why to buy: If you live in an area without fluoridated water, an anti-cavity mouth rinse may help reduce cavity formation by supplying fluoride to the teeth. Also, home water filtration can remove fluoride from water, so if you filter your water, an anti-cavity mouth rinse can shore up teeth with fluoride. Anyone concerned about cavities may want to try an anti-cavity mouth rinse.

Things to consider: Exposing teeth to fluoride through a mouth rinse is ideal—but never swallow these products, because ingesting too much fluoride can be bad for health. Overexposure to fluoride, especially during critical teeth formation that occurs between ages one and four, can cause a condition called fluorosis. Fluorosis results in discolored teeth and in severe cases, cracking and pitting of teeth. Fortunately, fluorosis results from ingesting (drinking) fluoride, not from rinsing teeth with fluoride solutions; anti-cavity rinses are safe as long as they are not swallowed.

Teeth-Whitening Mouth Rinses

What they are: Teeth-whitening mouth rinses are designed to remove stains and lighten and brighten teeth. Common tooth whitening ingredients include carbamide hydroxide and hydrogen peroxide.

Why to buy: If your primary goal is to whiten teeth, a teeth-whitening rinse is a good choice.

Things to consider: Be realistic. A teeth-whitening rinse can effectively lift some surface stains from teeth, but it will not give you the dramatic results you’d see from a professional session at the dentist. Some people experience increased tooth sensitivity after using teeth-whitening products, so proceed with caution if you have a history of sensitive teeth.

Combination Mouth Rinses

What they are: Combination mouth rinses contain a mix of ingredients that will address several mouth concerns at once, including whitening, cavity-prevention, and gum health.

Why to buy: If you want an all-purpose, all-in-one product, a combination mouth rinse is a good choice.

Things to consider: Combination products typically cost a little more than mouth rinses that address only one or two issues. If your mouth reacts negatively to an ingredient in a combination mouth rinse, it will be tough to know which one is the culprit.

Dry Mouth & Alcohol Free Products

What they are: Dry mouth rinse products do not contain alcohol, which can dry the mouth further. They may contain soothing and moistening ingredients, such as glycerin, and enzymes designed to improve mouth moisture levels.

Why to buy: If you have a dry mouth, one of these products can provide temporary relief and avoiding ingredients known to dry the mouth is a smart idea.

Things to consider: Some dry mouth rinse products also contain fluoride or antibacterial ingredients and some do not. If cavities and gum disease are concerns, you’ll want a dry mouth product that does offer these additional benefits.

Related Topics

Embarking on a weight-loss diet can be a challenge as you exchange old habits for a new eating routine. As you shift your eating patterns, don’t let vital nutrients slip through the cracks. Cutting back doesn’t have to mean a nutritional nosedive. Remember to seek a healthcare practitioner’s advice prior to kicking off your diet.

Don't skimp on fat

Many diets encourage decreasing fat consumption. By all means avoid saturated fat, but say yes—in moderation—to poly- and monounsaturated fats—the good guys. Fat helps with the absorption of fat-soluble vitamin A, vitamin D, vitamin E, and vitamin K. It’s also a concentrated source of energy, and the essential fatty acids in some fats are vital for many important body functions. Reach for foods rich in omega-3—an important polyunsaturated fat. Good sources are flaxseed and its oil; walnuts; oily fish such as salmon, mackerel, and tuna; and hemp oil.

Fill up on fiber

To curb hunger between meals, bulk up on high-fiber foods such as fruits, vegetables, legumes, and whole grains. Fiber gives you a feeling of fullness and slows digestion. When food moves slowly through the digestive system, blood-sugar levels remain on an even keel.

Calcium: the powerhouse mineral

Recent studies have linked calcium intake to weight loss. Whether or not further studies bear this out, calcium remains a critical nutrient, especially for women. Calcium is vital to the formation and growth of the bones and teeth and helps to prevent osteoporosis, among its other roles. Get your calcium from green leafy vegetables, tofu, canned salmon, and dairy products.

Related Topics

Congratulations on making a commitment to losing weight. Now, how to choose which diet is right for you? First, seek guidance from your healthcare practitioner. Then decide what kind of diet meshes with your lifestyle and personality. The better the diet fits you, the greater your chances are of reaching your weight-loss goal, so ask some questions before you pick:

How does food fit into my day?

Before you jump into a diet program with both feet, consider your lifestyle so that you set yourself up for success:

Are you a parent who prepares all the meals? Consider diets that aren’t disruptive to your routine. Too many restrictions will sabotage your best intentions. Adapt a diet that won’t have you doing double duty at mealtime.

Are you a single, active professional? Access and time to exercise at gyms, studios, and nearby parks will be a boon to any diet you choose. Sustain your energy levels by choosing a diet that isn’t too low in calories or fat.

Do you travel extensively for work? Think ahead to what you can realistically eat on the road. Narrow food choices or nutrient-balancing diets will make eating out an arduous task. Incorporate exercise routines into your daily plans whether it’s booking a hotel with a gym or packing running shoes for each trip.

How do I best like to eat?

Rather than deny your innermost urges, let your personality take center stage when finding the right diet:

Are you highly organized and detail-oriented? You might lean toward nutrient-balancing (The Zone) or low-fat diets that give you precise guidelines to follow.

Do you work best with outside motivation? Support group weight-loss programs, such as Weight Watchers, work for many people who succeed when fellow dieters are there to cheer and reinforce their diet goals.

Are you an avid snacker or a three-meals–a-day person? Diets with prepackaged foods parse meals out in neat, calorie-counted packets; this might work for people who feel their snacking calories add up to too much. Three-squares-a-day people might find that nutrient-balancing diets or low-carb, high-protein diets sustain them between meals.

Are you a vegetarian? High-protein diets that emphasize meat and dairy rule out the vegetarian crowd, while low-fat, high-fiber diets more closely approximate an herbivore’s eating patterns.

How can I get in enough exercise?

Choosing an exercise routine that you enjoy will help you lose weight and keep it off, so try to work in a workout that you can stick to:

Do you like to work out alone? Try running, cycling, or swimming.

Do you need the motivation of a gym? Take up weight-lifting, exercise classes, or hire a personal trainer.

Do you like the camaraderie of team sports? Join a rowing, soccer, or other team.

Do you crave adventure? Take up kayaking, rock climbing, or other outdoor fun.

Regardless of which diet you choose, aim to lose weight slowly, 1/2 to 2 pounds (0.25 to 0.9 kg) per week. Eat smaller portions and take in fewer calories than you expend. Don’t skip meals in an effort to cut calories. Make eating moderately and sensibly your lifelong diet!

Kathleen Finn is a freelance writer and marketing consultant in the natural health industry. The thought of a low-carbohydrate diet sends her directly to the bread and cracker aisle.

Related Topics

Health experts are increasingly focused on identifying how to help people lose pounds and keep them off. One active area of research is timing of meals. It turns out that adjusting when you eat may be an important weapon in the battle of the bulge.

Early vs. late eaters

Researchers invited 420 overweight adults from a weight loss clinic in Spain to participate in a study on timing of meals and weight loss success. The study location is important, because in Spain, the main meal of the day is lunch, not dinner. The researchers collected blood samples and daily diet records before and during the 20-week weight-loss intervention.

Participants were classified as early or late eaters, based on when they habitually ate their main meal of the day, which provided about 40% of their total daily calories. Consuming the main meal before 3 p.m. placed a person in the early category; those eating the main meal after 3 p.m. were classified as late eaters.

The weight-loss program consisted of:

Weekly 60-minute group sessions conducted by a food and nutrition professional

Instruction on eating a Mediterranean diet, based around fresh vegetables and fruit, beans, nuts, olive oil, dairy, and fish; percent of calories from carbohydrates, fat, and protein met the Spanish Society of Community Nutrition guidelines

After 20 weeks, the researchers discovered that early and late eaters had similar energy intake, dietary composition, estimated energy expenditure, appetite hormones, and sleep duration. Despite having nearly identical diets, compared with late eaters, the early eaters:

Began to lose more weight each week, beginning in week five

Lost significantly more total weight; early eaters lost 22 pounds on average, compared with only 17 pounds for late eaters

Lost significantly more weight as a percent of their initial weight

The early bird loses the weight

The results of this study suggest eating the main meal earlier in the day may assist weight-loss efforts. These results may not apply to those living in countries in which dinner is the main meal, but still, they point to one more thing we can do that may aid our efforts to reach and maintain a healthy body weight. Here are some others:

Have a hearty breakfast. Having a healthy breakfast with lean protein—try Greek yogurt—to set the tone for the day, and to keep you full until lunch.

Pack it in. Bring your own lunch to work if possible, and don’t underestimate what you should pack. A half sandwich and apple simply isn’t enough. Throw in nuts, vegetables and humus, dried fruit, low-fat dairy products, and hardboiled eggs. The extras make great afternoon snacks, and will help prevent over eating at dinner.

Close the kitchen. Many successful weight losers have a “kitchen closed after 8 p.m.” policy. Hang a funny sign on the refrigerator or cabinet to remind yourself of this “healthy-weight rule.”

Move it to maintain it. Physical activity is always important, but it’s particularly vital for nixing weight regain. Make sure you keep moving every day, even after you reach your goal weight.

(Int J Obes (Lond) 2013;doi:10.1038/ijo.2012.229)

Suzanne Dixon, MPH, MS, RD, an author, speaker, and internationally recognized expert in chronic disease prevention, epidemiology, and nutrition, has taught medical, nursing, public health, and alternative medicine coursework. She has delivered over 150 invited lectures to health professionals and consumers and is the creator of a nutrition website acclaimed by the New York Times and Time magazine. Suzanne received her training in epidemiology and nutrition at the University of Michigan, School of Public Health at Ann Arbor.